Protein-Packed Vegan Recipe

Coconut Soy Yogurt with Pineapple and Sesame

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Average: 4.9 (11 votes)
(11 votes)
Coconut Soy Yogurt with Pineapple and Sesame

Coconut Soy Yogurt with pineapple and sesame - Vegan protein power for breakfast. Photo: Iris Lange-Fricke

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Health Score:
8,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
269
calories
Calories

Healthy, because

Even smarter

Nutritional values

Start the day with this coconut-soy yoghurt with pineapple and sesame seeds. The soy yoghurt with the protein ensures fit muscles and the calcium it contains makes for strong bones. The
high water and carbohydrate content of the pineapple boosts the metabolism and the formation of serotonin - that puts you in a good mood. The contained enzyme bromelain splits protein and supports digestion. Sesame also puts you in a good mood, because the seeds contain the amino acid tryptophan, which is needed in the brain to produce the happiness hormone serotonin.

The breakfast can vary according to your mood and also tastes good with fresh berries, plums or apricots. You can also use natural yoghurt, skyr or quark. Instead of sesame seeds, coconut-soya yoghurt also tastes good with cashew nuts, walnuts or pumpkin seeds.

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein10 g(10 %)
Fat13 g(11 %)
Carbohydrates25 g(17 %)
Sugar added5 g(20 %)
Roughage4.7 g(16 %)
Vitamin A0 mg(0 %)
Vitamin D1.1 μg(6 %)
Vitamin E0.4 mg(3 %)
Vitamin K6.5 μg(11 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.1 mg(7 %)
Folate20 μg(7 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C19 mg(20 %)
Potassium268 mg(7 %)
Calcium261 mg(26 %)
Magnesium56 mg(19 %)
Iron1.7 mg(11 %)
Iodine0.8 μg(0 %)
Zinc1.4 mg(18 %)
Saturated fatty acids6 g
Uric acid34 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ounces Soy yogurt
3 tablespoons Coconut milk
7 ounces Pineapple
3 teaspoons Sesame seeds
3 teaspoons Maple syrup
2 tablespoons old fashioned Oats
How healthy are the main ingredients?
Coconut milkOatsSesame seedsMaple syrup

Preparation steps

1.

Mix soy yogurt with coconut milk. Cut pineapple pulp into pieces.

2.

Fry the pineapple pieces in a hot pan with 1 teaspoon maple syrup and 1 teaspoon sesame seeds over medium heat for 4-5 minutes, letting them caramelize slightly. Then remove the pan from the heat and let it cool down.

3.

Pour the coconut-soy yoghurt into two bowls, arrange the pineapple on top, sprinkle with the remaining sesame seeds and oat flakes and sprinkle each with 1 teaspoon of maple syrup.